Step on a Crack: Don’t Break a Yogi’s Back

Safe backbends keep the spine supple, the heart open and the core strong. When done correctly, these poses energize the body.

To help make your backbends safer and more accessible, follow these tips.

Start with a solid foundation: Every asana must begin with a strong foundation. In Upward-Facing Dog (shown below), the thigh bones are lifting from the floor as the feet press down.

Supportive core: Your core’s job is to protect your spine. As you backbend, hallow the belly to protect the lower back.

Relaxed neck: Keeping your spine safe during backbends is of utmost importance. It can be tempting to crank your head back in poses like Upward-Facing Dog and Camel Pose, but this doesn’t provide any benefit and actually creates stress. To help, try focusing at the tip of your nose, rather than up or down.